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Thread: More speed more strength

  1. #4726
    Moderator Brian Hopper's Avatar
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    Strong ass pulls Nick!!!
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  2. #4727
    JERSEY IRON Brian C's Avatar
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    Great day bro! Some serious tension!
    JERSEY IRON POWERLIFTING
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  3. #4728
    THE 800 QUEST NickAus's Avatar
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    Thanks guys!!!!!

    Hands are pretty messy so I wont pull heavy for 10 days to let them heal up.

    Going to hit some lighter, higher rep style work today after I eat a shit load of tuna and brown rice.

    Upper back is getting stronger boys.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  4. #4729
    THE 800 QUEST NickAus's Avatar
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    Choose to hit some bodybuilding work today......seems to help me overall and helps my pulls.

    Seated thick rope rows-
    80 x 10
    100 x 10
    120 x 8
    140 x 8
    160 x 8

    DB curls strict-
    35s x 10 x 5 sets

    Wide pulldowns-
    80 x 15
    120 x 6
    160 x 6
    200 x 6

    DB shrugs-
    60s x 15 x 8 sets (got carried away)

    Pulldowns wide behind head-
    100 x 12 x 2 sets

    Barbell curls-
    95 x 12 x 2 sets

    Hammer rows machine type thing-
    4 plates x 12 x 3 sets

    Peacock pulldowns-
    80 x 80

    Pretty much hit all the upperbody pulling muscles, fun day but I did not really strain and smash it just some good work.

    BW is only 216 and Ive hit 3 pull PRs in 5 weeks so Im the strongest Ive been.......things are on track which mkes me happier than you could know.
    This year has been so busy and so up and down that I really would have been happy with just keeping my strength from last year but I have actually made good progress

    Cheers boys and girls, great to have this forum to speak with people who actually know what its all about and dont just talk about supps the whole time they are at the gym ha ha.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  5. #4730
    Senior Member tom183's Avatar
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    Nice upper session, Nick.

  6. #4731
    Senior Member GazzyG's Avatar
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    Great session, good call on letting the hands heal up.

    And I hear you on this forum - it's an absolute gem of a place. I'd be nowhere near where I am now without the advice of the people on this forum.
    Add me on Facebook: Gaz Pengelly

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  7. #4732
    THE 800 QUEST NickAus's Avatar
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    Thanks boys!!!!!

    Triceps.

    Push downs-
    70x15
    90x15
    100x12
    110x12
    120x10
    130x8
    140x6
    150x6
    160x6
    100x12

    Rope pushdowns-
    50x8
    80x8
    100x8

    Very short rests.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  8. #4733
    WBB Team Captain Coke's Avatar
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    Very nice with the miscellaneous/accessory work.

  9. #4734
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    Very nice rack pulls. I have tried quaded mini bands a couple times on those but never 2 on each side.
    Best competition lifts:
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  10. #4735
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Two sets of quaded minis... insane. How do you set the bands up? Does the gym have band hooks on there platform?
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

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  11. #4736
    THE 800 QUEST NickAus's Avatar
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    Thanks guys!!!!!

    I quad the bands under big DBs then up over the bar the tension is about 100-110 per quad band so you need DBs over that. If not you can rest a couple plates on top to hold them down.
    4 quad bands (total) = 400-440lb.......400 sumo, 440 conventional due to the extra distance the bands stretch.

    Any more details just let me know.

    Cheers!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  12. #4737
    THE 800 QUEST NickAus's Avatar
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    BTW the first time I did two sets quad minis the bands and 135 was very hard but you get used to the pressure.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  13. #4738
    THE 800 QUEST NickAus's Avatar
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    Squats.............should have waited.

    Squat-
    135 x 3
    225 x 1
    315 x 1
    365 x 1
    Add super loose briefs
    405 x 1
    455 x 1
    495 x 1 had to stop, back is smashed and slightly out of whack. Knee hurts (not bad) and hip on same side is clicking.

    Abs-
    3 x 12

    Shrugs DB-
    60s x30, 25, 15, 15, 12, 12, 12

    Seated hammer rows-
    1 x 20

    Rear delt machine-
    1 x 15

    That is all, should have rested up but oh well.

    Once back is healed ill hit some good mornings.

    My quads feel weak so Im going to be doing leg press 3 x a week to sort that shit out.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  14. #4739
    WBB Team Captain Coke's Avatar
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    You know where you stand, can't beat that - no doubt you'll get over this hurdle soon with your squats.

  15. #4740
    Dr. Subtotal
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    Knowing when to stop is a good thing. Not what we want but sometimes it's the smart thing to do
    Trample the weak, hurdle the dead
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  16. #4741
    Senior Member tom183's Avatar
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    ^--Agreed.

  17. #4742
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Damn thats a lot of reps on shrugs, need to step my game up!!

    Got to know when to stop bro
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

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    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  18. #4743
    THE 800 QUEST NickAus's Avatar
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    Thanks all!!!!!

    Lats and biceps.

    10 mins stretching

    Wide pulldowns-
    90 x 6
    110 x 6
    130 x 6
    150 x 6
    170 x 6
    190 x 6
    200 x 8
    140 x 12/12/12 rest pause

    DB curls-
    35s x 10
    45s x 10
    50s x 8 30s x 8 20s x 8 drop set

    Ultra wide pulldowns-
    80 x 12
    90 x 12
    100 x 12
    110 x 12
    120 x 12
    130 x 8
    140 x 8
    150 x 8

    Shrugs-
    1 x 30 slow reps

    10 mins stretching

    Good simple day, fairly quick.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  19. #4744
    LuNa
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    Nice work Nick. Smart thinking on the squats.

  20. #4745
    THE 800 QUEST NickAus's Avatar
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    Thanks Luna!!!!!

    BW tonight 215.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  21. #4746
    JERSEY IRON Brian C's Avatar
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    Shrugs!!!!! Haha. Great work and a shit load of back work. Love it!
    JERSEY IRON POWERLIFTING
    198/220 Pro
    Currenty ranked #1 198 Multiply
    Best meet lifts @220 840/650/575
    Best meet lifts @198 875/585/630
    Best Raw Lifts @198 650/425/575
    Journal:http://www.wannabebig.com/forums/sho...d.php?t=122706

    Eater of: 61 Buffalo wings in 8 minutes
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  22. #4747
    WBB Team Captain Coke's Avatar
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    Never seen such enormous volume with focus on pulldowns bro.
    Last edited by Coke; 06-21-2012 at 08:37 AM.

  23. #4748
    THE 800 QUEST NickAus's Avatar
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    Thanks BC and Coke!!!!!

    You both know how important the back is.

    I'm finding the trap work to really pay off.

    7 days since I pulled so I think in 2 days I'll pull some conventional work both floor and rack.

    BW 214.5
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  24. #4749
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Good volume bro!! Great back work
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  25. #4750
    Senior Member tom183's Avatar
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    Solid training, man.

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